Be sure and use a medicine ball that is the correct weight for your level. I am using an 8 pound ball. This is a stabilization move so you need to control the movement and not let the ball fall out of your hand or knock you over. 5 to 10 pound medicine ball is suggested. Do not fly through this moves, take the time to feel the muscles working.

Knees slightly bent and your butt slightly out. Legs about shoulder width apart. You want to pull the abdominal muscles up and in almost in a slight concave “c” position.

Hold the ball out in front of you with your right hand as in the first picture shown. Now pull your right arm behind you like you are going to bowl.

Without pitching forward or falling over bring the ball back up in front of your chest meet with the other hand and transfer the ball pulling the left hand behind you.

This is a continuous movement. Do not twist your entire body to the side, you will feel your abs working hard to stabilize you. To help with your balance put your hand out as I have shown.

I like to do a slight squatting motion with this move each time I pull the ball behind me. Want to make it even more challenging? Once you master the move add a slight tap to the back with the leg on the same side that is bowling. So tap right leg as right arm bowls.

Do this move for 1 minute ~ 2 to 3 sets incorporating cardio/plyo bursts for 2 to 3 minutes in between.